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Barbell Bench Press (with hanging band technique)

Barbell Bench Press (with hanging band technique)

The Barbell Bench Press with hanging band technique is an advanced variation of the traditional Barbell Bench Press exercise, designed to add intensity and challenge to your upper body workout routine. This exercise targets primarily the chest muscles (pectoralis major and minor), along with the triceps and shoulders. By incorporating the hanging band technique, you increase the resistance throughout the entire range of motion, maximizing muscle activation and recruitment. To perform this exercise, you'll need a barbell, a bench, and resistance bands with handles. Start by attaching the bands to the top of a power rack or secure them overhead. Lie flat on the bench, gripping the barbell with a slightly wider than shoulder-width grip, and aligning it with your upper chest. Your feet should be firmly planted on the ground. Before initiating the movement, create tension in the bands by positioning the handles around your wrists or grasping them firmly. Lower the barbell towards your chest with controlled motion as you inhale, allowing your elbows to flare out moderately. Keep your core engaged, chest lifted, and shoulder blades retracted throughout the exercise. Pause for a brief moment when the barbell lightly touches your chest, stabilizing the weight. Exhale and forcefully push the barbell back up to the starting position, while simultaneously resisting against the tension of the hanging bands. Remember to keep your wrists straight and maintain a steady and controlled motion throughout the exercise. Repeat for the desired number of repetitions. The Barbell Bench Press with hanging band technique is an effective way to stimulate muscle growth in the chest, triceps, and shoulders. However, it's crucial to ensure proper form and gradually increase the resistance to avoid injury. Incorporating this exercise into your routine can add variety and challenge, promoting greater strength gains and muscle development in your upper body.


  • Begin by setting up a barbell bench press station with the appropriate weights on the bar.
  • Secure a pair of resistance bands to the top of the squat rack or another stable anchor point above the bar.
  • Position yourself on the bench with your feet flat on the floor, maintaining a stable and neutral spine.
  • Grip the bar slightly wider than shoulder-width apart, with your palms facing forward.
  • Engage your core and press your feet into the floor to create a solid base of support.
  • Lower the bar towards your chest in a controlled manner, keeping your elbows tucked close to your body.
  • As you press the bar back up, explosively push against the resistance bands to create an upward force.
  • Continue the movement until your arms are fully extended, avoiding locking out your elbows.
  • Repeat the exercise for the desired number of repetitions, focusing on maintaining proper form and control throughout.
  • Once you have completed your set, carefully rack the barbell and remove the resistance bands.

Tips & Tricks

  • Maintain proper form and technique throughout the exercise to maximize effectiveness and minimize the risk of injury.
  • Incorporate a variety of grips, such as wide grip, close grip, and neutral grip, to target different areas of the chest and triceps.
  • Use a weight that challenges you but still allows you to perform the exercise with proper form.
  • Perform a full range of motion by bringing the barbell all the way down to your chest and pressing it up until your arms are fully extended.
  • Engage your core muscles and keep your lower back pressed against the bench to provide stability and prevent arching.
  • Focus on controlling the movement both on the way down and on the way up for maximum muscle activation.
  • Incorporate progressive overload by gradually increasing the weight lifted over time to continually challenge your muscles and stimulate growth.
  • Consider implementing band resistance by attaching bands to the barbell to vary the load throughout the movement, increasing intensity at the top of the exercise.
  • Listen to your body and allow for proper rest and recovery between workouts to avoid overtraining and promote muscle repair and growth.
  • Maintain a balanced and nutritious diet that supports your fitness goals to provide your body with the fuel and nutrients needed for optimal performance.


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